Can You Get Protein Without Eating Meat?

The human body needs protein to work efficiently. We get a lot of proteins from meat and dairy, but it would be a huge mistake to assume that only animal-based foods can give us sufficient proteins our body needs. Those who are veggies can be as healthy, and in fact, are often fitter. Plant foods can give you all the proteins you require. Protein deficiency has nothing to do with your choice of food. Protein deficiency arises from an overall nutrient deficiency.

A lot of people have become vegans now, trying to lighten their carbon footprint. Then there are those who want to go organic, and say no to factory-farmed meat. Whatever your reason, you can always say no to animal products, and become a complete vegetarian, without compromising on the protein levels in your body.

So, what to eat to get plant proteins?

Here are some great plant foods that can give you adequate proteins.

Lentils

This is a great food, thanks to its high-fiber, low-calorie, and high-protein content. Studies have revealed that lentils can bring down cholesterol and reduce the risk of heart disease. You can have this super-food in a veggie burger or as a nutrient-dense side dish. You will get 9 grams protein in a half cup serving.

Peanuts or Peanut Butter

Almost all types of nuts, like cashews, walnuts, Brazil nuts, pistachios, and almonds are rich in minerals. Nuts will give you healthy fats, Vitamin E, and a lot of proteins. You can try peanuts or peanut butter. They are yummy, and yet healthy. Whip up a classic food, or have them in your pizza. You will love munching them. Get 7 grams of protein in a ¼ cup serving of peanut, and 1 teaspoon of peanut butter.

Legumes

Try different types of legumes – green peas, lupin beans, and chickpeas. They are an excellent source of fiber. Plus, you will get phytonutrients, including the anti-inflammatory quercitin. Legumes will certainly improve your digestive health, and balance your blood sugar levels. Depending on the kind of legumes you have, you can have between 15 and 26 grams of protein in a half cup serving.

Quinoa

This is often referred to as a super-grain as it is rich in magnesium, iron, lysine, protein, potassium, and Vitamin B6. It gives you a lot of fibers as well. You will get 8 grams of protein in a cup of cooked quinoa. In fact, quinoa provides complete protein as all the essential amino acids are present in it.

Potatoes

This is another excellent source of protein. Potatoes have the bad reputation of providing almost no nutrition value, but in a medium sized white potato, you will actually get 4 grams of protein, and 20% of the heart-healthy potassium an average person needs in a day. There are plenty of good recipes you can prepare with potato. Just don’t fry them to keep them healthy.

Nutritional Yeast

This is a staple food for those who are on a plant-based diet. Its cheesy flavor, high Vitamin B content, versatility, and high protein levels make this a good choice for plant protein. There is no active yeast or dairy in nutritional yeast. You can create a paste easily, thanks to its powdery or flake form when you mix with liquid. Use nutritional yeast to make dairy-free dressings and sauces. 3 teaspoons provides 12 grams of protein.

Spinach

There are many ways to prepare a spinach meal and add to your protein. For instance, you can prepare a salad, or add the spinach as a dressing in your meal. It’s almost like a must-have for vegetarians. A half cup of cooked spinach will give you 3 grams protein.

Almonds

Almond provides the body with Vitamin E, which is good for your hair and skin, and a lot of protein too. It also improves bone health, and eases muscle spasms and soreness. From this source only, you can get 61% of the magnesium your body needs in a day. You will receive 6 grams protein in a ¼ cup serving.

Rice and Beans

This can be the easiest source of protein for many. Just add some beans to your bowl of rice. You will get 7 grams of protein in a cup of rice and beans.

Hemp Seeds

They are rich in protein, and heart-healthy fats like omega-3 fatty acids. The nutty and sweet flavor means you will love to have them every day. Add hemp seeds to increase the protein content of your food. 3 teaspoons of hemp provides 10 grams protein.

So, if you are about to join the vegans or plain vegetarians but are afraid of becoming protein deficient, just forget the myth that protein can only be had from meat. You can get protein without eating meat too! Try this out, it’s healthier too!